Dumbbell HIIT Workout (Total Body, 22 Mins)

December 2, 2019 by 1 Comment
Dumbbell HIIT Workout (Total Body, 22 Mins) - This total body hiit workout is broken up into three circuits. You'll need a set of dumbbells. Video included! #hiit #hiitworkout #intervaltraining #workout #fitness

Hope everyone had a great Thanksgiving! We’re cranking along in this hiit workout series (I have one more coming next week, too). Today’s 22-minute dumbbell hiit workout is total body and uses the same structure as last week’s. If you missed that one, here are the two other workouts I’ve shared in this series:

Dumbbell HIIT Workout (Total Body, 22 Mins)

EQUIPMENT I USED

  • Set of medium dumbbells. I’m using a set of 10-lb weights. You might want to also have a single heavier weight on hand for a couple of the exercises (the hinge drop in particular) and a set of drop weights. I have a set of 8-lb weights on hand as well for this one. All that being said, if you’re short on equipment, everything can be done with just that one set of medium weights.

This dumbbell hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

I also have a guided cool down on my channel that I highly recommend post-workout.

Dumbbell HIIT Workout (Total Body, 22 Mins) - This total body hiit workout is broken up into three circuits. You'll need a set of dumbbells. Video included! #hiit #hiitworkout #intervaltraining #workout #fitness

Workout Breakdown

CIRCUIT 1 – See 1:39 in above video for a preview of the exercises and how to modify.

  • Squat Jack with Obliques Scoop
  • Bear Plank Jump x2 Row – If it bothers your wrists, move hands to floor for plank jumps and then grab weights for rows.
  • Jump Lunge Torso Twist

CIRCUIT 2 – See 9:44 in above video for a preview of the exercises and how to modify.

  • Alternating Hammer Curls
  • Sprawl to Weighted Squat Hop
  • Weighted Full-Body Crunch

CIRCUIT 3 – See 17:15 in above video for a preview of the exercises and how to modify.

  • Hinge, Drop, Squat Hop
  • Skier Swings
  • Low Squat Side Step & Press

xo Nicole​​​​​​​​​​​​​​​​​​​​​

Link to equipment is affiliate.

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Video, Workouts

Resistance Band HIIT Workout (Total Body, 22 Mins)

November 25, 2019 by 1 Comment
Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

This total body resistance band hiit workout is broken up into three mini circuits and will take you 22 minutes to complete. It uses the same structure as last week’s bodyweight hiit workout. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettlebell version in the coming weeks! 🙂

Resistance Band HIIT Workout (Total Body)

EQUIPMENT I USED

  • Resistance band loop. You’ll want a resistance band weight that is “medium” for you. If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises. For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.”

This resistance band hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on core, and the third is really going to challenge your shoulders.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

I also have a guided cool down on my channel that I highly recommend post-workout.

Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

Workout Breakdown

See times below in the video for a demonstration of the exercises and how to modify them.

CIRCUIT 1 (01:35) – resistance band loop is a couple inches above your knees.

  • Squat Jack – Plank Jack | Keep your feet wide as you hop between the squat and plank position.
  • Side Step x2 – Squat Jump
  • Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side.

CIRCUIT 2 (09:46) – resistance band loop is around your feet.

  • Squat to Standing Bicycle Crunch
  • Mountain Climber Marches | Try to touch knee to elbow on the mountain climbers, one each side. Then march down to forearms and back up to high plank.
  • Crunch Abductions | Crunch elbows to knees, and press your legs out wide in hollow-body hold.

CIRCUIT 3 (17:24) – hold resistance band in hands then place a couple inches below wrists.

  • Jump Lunge Rows
  • Shoulder Press to Spread
  • Low Squat Hop + Shoulder Pulse x2

Have a wonderful Thanksgiving! I’m thankful for all of you!!

xo Nicole

Filed Under: Full Body, Interval Training, Resistance Band, Video, Workouts

Bodyweight HIIT Workout (Total Body, 22 Mins)

November 18, 2019 by 1 Comment
Bodyweight HIIT Workout (Total Body, 22 Mins) - This bodyweight HIIT workout is broken up into three mini circuits. No equipment needed and video included so you can follow along at home or the gym! #hiit #hiitworkout #bodyweightworkout #workout #fitness

This bodyweight hiit workout will take you 22 minutes to complete. No equipment needed and perfect to do at home (or the gym). If you’re someone who gets easily bored during workouts, then this is the routine for you. Not only is it quick, but it’s broken up into three mini circuits, so you’re constantly changing up exercises.

Bodyweight HIIT Workout (Total Body)

This bodyweight hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on upper body and core.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

I also have a guided cool down on my channel that I highly recommend post-workout.

Bodyweight HIIT Workout (Total Body, 22 Mins) - This bodyweight HIIT workout is broken up into three mini circuits. No equipment needed and video included so you can follow along at home or the gym! #hiit #hiitworkout #bodyweightworkout #workout #fitness

Workout Breakdown

See the times in parentheses in the above video for a demo of each exercises and how to modify.

Circuit 1 (01:23)

  • Lunge Hop – Jump Lunge
  • Bear Plank Kick-throughs
  • Squat Jump Lateral Kick

Circuit 2 (09:21)

  • Plank Jack x2 Toe Touch
  • Surfer Get-Ups
  • Bicycle Crunch Sit Ups

Circuit 3 (16:55)

  • Surrender Squat Jumps
  • Swimmer Reach ‘N Pulls
  • Squat Jack – Jumping Jacks (2×2)

Hope you enjoyed this bodyweight hiit workout! My butt was especially sore the day after filming it. I’m going to do a series of these total body HIIT workouts using varying equipment, but wanted to start with bodyweight since you all seem to love the no-equipment routines so much. Next week: resistance bands!

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Video, Workouts
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